I have been behind on some of the WOD's for various reasons and decided to make one of them up today so I did to WOD's a strength and then a MetCon later in the evening.
Back Squat 3-3-3-3-3 reps
185, 205, 215(f), 185, 185
I felt pretty good with this numbers. My one rep max is 225 so to do 3 at 205 is not bad. I took some time after the squats to work on "Box" squats for more hamstring and glute activation. I will tell you something it is hard to get off of a surface using just hamstrings and glutes, but a great way to get them activated in the squat.
For time:
100 Inverted burpees
9:03 I text Josh to see if he would like to make this one up with me, he declined. (Hope you feel better) I did the roll version instead of the kip. The kip is definitely more taxing and requires greater skill. I just need to work on my floor kip.
Tomorrow Deadlift 1rep max, goal greater than 155
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